SAI Khelo India Fitness Test

Fitness Test – SAI Khelo India Fitness Test in school [Age group 5-8 yrs/ class 1-3: BMI,
Flamingo Balance Test, Plate Tapping Test; Age group 9-18yrs/ class 4-12: BMI, 50mt Speed
test, 600mt Run/Walk, Sit & Reach flexibility test, Strength Test (Abdominal Partial Curl Up,
Push-Ups for boys, Modi- fied Push-Ups for girls)];

1.Fitness Test – SAI Khelo India Fitness Test in School

AGE GROUP 5-8 YEARS | CLASS 1 to 3 At Primary class 1-3,

Children should acquire Fundamental Movement Skills (FMS) leaving the learning of specific
physical activities to later stages. FMS provide the building blocks for many physical activities,
such as playing games, dance, and sport. Locomotor, Manipulative & Body Management
abilities are key to success in most sports and physical activities. Abilities of children in class 1-
3 which need to be measured and
tracked are
1. Body Composition (BMI)
2. Coordination (Plate Tapping)
3. Balance (Flamingo Balance)

AGE GROUP: 9-18+ YEARS | CLASS 4 to 12 For Class 4 to 12,

It is important for students to have an overall physical fitness. The following Components are
to be considered in Physical Health and Fitness Profile:
1. Body Composition (BMI)
2. Strength a. Abdominal (Partial Curl-up) b. Muscular Endurance (Push Ups for
Boys, Modified Push Ups for Girls)
3. Flexibility (Sit and Reach Test)
4. Cardiovascular Endurance (600 Meter Run/Walk)
5. Speed (50 mt. Dash)

BODY MASS INDEX (BMI)

Purpose: Body Composition refers primarily to the distribution of muscle and fat in
the body. Body size such as height, lengths and girths are also grouped under this
component.
Infrastructure/Equipment Required: Flat and Clean surface, Weighing Machine,
Stadiometer/Measuring Tape pasted on a wall.
Procedure:
Measuring Height Accurately

Remove the participant’s shoes, bulky clothing, and hair ornaments, and unbraid hair that
interferes with the measurement. Take the height measurement on flooring that is not
carpeted and against a flat surface such as a wall with no moulding. Have the participant stand
with feet flat, together, and back against the wall. Make sure legs are straight, arms are at
sides, and shoulders are level. Make sure the participant is looking straight ahead and that the
line of sight is parallel with the floor. Take the
measurement while the participant stands with head, shoulders, buttocks, and heels touching
the flat surface (wall).Depending on the overall body shape of the participant, all points may
not touch the wall. Use a flat headpiece to form a right angle with the wall and lower the
headpiece until it firmly touches the crown of the head. Make sure the measurer’s eyes are at
the same level as the
headpiece. Lightly mark where the bottom of the headpiece meets the wall. Then,use a metal
tape to measure from the base on the floor to the marked measurement on the wall to get the
height measurement. Accurately record the height to the nearest 0.1 centimeter.

Measuring Weight Accurately

Use a digital scale. Avoid using bathroom scales that are springloaded. Place the scale on firm
flooring (such as tile or wood) rather than carpet. Have the participant remove shoes and
heavy clothing, such as sweaters. Have the participant stand with both feet in the center of the
scale. Record the weight to the nearest decimal fraction (for example, 25.1 kilograms).

Scoring: The test performed is Body Mass Index (BMI), which is calculated from body Weight
(W) and height(H). BMI = W / (H x H), where W = body weight in kilograms and H = height in
meters. The higher the score usually indicating higher levels of body fat. Height recorded in cm
and mm. Weight will be recorded in kilogram (kg) and grams (gms). Record the weight to the
nearest decimal fraction (for example, 25.1 kilograms). Accurately record the height to the
nearest 0.1 centimeter.

2.PLATE TAPPING TEST

Purpose: Tests speed and coordination of limb movement

Infrastructure/Equipment Required: Table (adjustable height), 2 yellow discs

(20cm diameter), rectangle (30 x 20 cm), stopwatch

Procedure: If possible, the table height should be adjusted so that the

subject is standing comfortably in front of the discs. The two yellow discs are
placed with their centers 60 cm apart on the table. The rectangle is placed
equidistant between both discs. The non-preferred hand is placed on the
rectangle. The subject moves the preferred hand back and forth between the
discs over the hand in the middle as quickly as possible. This action is
repeated for 25 full cycles (50 taps).
 Scoring: The time taken to complete 25 cycles is recorded

3 FLAMINGO BALANCE TEST

Purpose: Ability to balance successfully on a single leg. This single leg balance
test assesses the strength of the leg, pelvic, and trunk muscles as well as Static
balance.

Infrastructure/Equipment Required: Non-slippery even surface, Stopwatch, can

be done while standing on beam.

Procedure:

Stand on the beam. Keep balance by holding the instructor’s hand (if required
to start). While balancing on the preferred leg, the free leg is flexed at the knee
and the foot of this leg held close to the buttocks. Start the watch as the
instructor lets go of the participant/subject. Pause the stopwatch each time the
subject loses.

balance (either by falling off the beam or letting go of the foot being held).
Resume over, again timing until they lose balance. Count the number of falls in
60 seconds of balancing. If there are more than 15 falls in the first 30 seconds,
the test is terminated.
Scoring: The total number of falls or loss of balance in 60 seconds of balancing
is recorded. If there are more than 15 falls in the first 30 seconds, the test is
terminated.

4 AGE GROUP: 9-18+ YEARS | CLASS 4 TO 12

For Class 4 to 12, it is important for students to have an overall physical

fitness. The following Components are to be considered in Physical Health
and Fitness Profile:
1. Body Composition (BMI)
2. Strength a. Abdominal (Partial Curl-up) b. Muscular Endurance (Push Ups
for Boys, Modified Push Ups for Girls)
3. Flexibility (Sit and Reach Test)
4. Cardiovascular Endurance (600 Meter Run/Walk)
5. Speed (50 mt. Dash)

ABDOMINAL (PARTIAL CURL-UP)

Purpose: The curl up test measures abdominal muscular strength and endurance
ofthe abdominals and hip flexors, important in back support and core stability.

Infrastructure/Equipment Required: Flat clean cushioned surface with two parallel strips (6
inches apart), Stopwatch, Recording sheets, Pen.
Procedure: The subject lies on a cushioned, flat, clean surface with knees flexed, usually at 90
degrees, with hands straight on the sides (palms facing downwards). closer to the ground,
parallel to the body. The subject raises the trunk in a smooth motion, keeping the arms in
position, curling up the desired amount (at least 6 inches above/along the ground towards the
parallel strip). The trunk is lowered
back to the floor so that the shoulder blades or upper back touch the floor.
Scoring: Record the maximum number of Curl ups in a certain time period (30 seconds).

PUSH UPS (BOYS)/MODIFIED PUSH UPS (GIRLS)

Purpose: Upper body strength endurance, and trunk stability.

Infrastructure/Equipment Required: Flat clean cushioned surface/Gym mat.

Procedure: A standard push up begins with the hands and toes touching the floor, the
body and legs in a straight line, feet slightly apart, the arms at shoulder width apart,
extended and at a right angles to the body. Keeping the back and knees straight,
the subject lowers the body to a predetermined point, to touch some other object,
or until there is a 90-degree angle at the elbows, then returns back to the starting
position with the arms extended. This action is repeated, and the test continues
until exhaustion, or until they can do no more in rhythm or have reached the target
number of push-ups. For Girls: push-up technique is with the knees resting on the
ground.

SIT AND REACH

Purpose: Common measure of flexibility, and specifically measures the flexibility of
the lower back and hamstring muscles. This test is important because tightness in
this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain.

Infrastructure/Equipment Required: Sit and Reach box with the following dimensions:
12” x 12” (sides) 12” x 10” (front and back) 12” x 21” (top).
Inscribe the top panel with centimeter/mm gradations. It is crucial that the vertical
plane against which the subject’s feet will be placed is exactly at the 23 cm mark.
Flat clean cushioned surface/Gym Mats.

Procedure: This test involves sitting on the floor with legs stretched out straight
ahead. Shoes should be removed. The soles of the feet are placed flat against the Sit
and Reach box. Both knees should be locked and pressed flat to the floor - the tester
may assist by holding them down. With the palms facing downwards, and hands on
top of each other, the subject reaches forward along the measuring line as far as
possible. Ensure that the hands remain at the same level, not one reaching further
forward than the other. After some practice reaches, the subject reaches out and
holds that position for at one-two seconds while the distance is recorded. Make sure
there are no jerky movements.

Scoring: The score is recorded (difference between initial position and final position),
in cm and mm, as the distance reached by the hand.

600 MTR RUN/WALK

Purpose: Cardiovascular Fitness/Cardiovascular Endurance

Infrastructure/Equipment Required: Stopwatch, whistle, marker cone, lime powder,

measuring tape, 200 or 400 mts with 1.22 mt (minimum 1 mt) width preferably on a flat and
even playground with a marking of starting and finish line.
Procedure: Participants are instructed to run 600 mts. at the fastest possible pace. The
participants begin on signal, “ready, start”. As they cross the finish line, the elapsed time
should be announced to the participants. Walking is permitted but the objective is to cover the
distance in the shortest possible time.
Scoring: Time taken for completion (Run or Walk) in min and sec.

50 MTR DASH (STANDING START)

Purpose: Determines acceleration and speed

Infrastructure/Equipment Required: Measuring tape or marked track, stopwatch,

cone markers, flat and clear surface of at least 60 metres.

Procedure: A thorough warm up should be given, including some practice starts and
accelerations. Start from a stationary position, with one foot in front of the other. The front
foot must be on or behind the starting line. This starting position should be static (dead start).
The tester should provide hints for maximizing speed (such as keeping low, driving hard with
the arms and legs) and encouraged to continuerunning hard through the finish line.

Scoring: Time taken for completion